The Home Economics Bit
Did you know?
Many fruits, including pears and strawberries, are low in calories and are very good sources of fibre. There are two types of fibre, soluble and insoluble. Soluble fibre dissolves in water and gastrointestinal fluids and is transformed into a gel-like substance in the colon. This ‘gel’ is digested by bacteria in the large intestine, releasing gases and some calories. Insoluble fibre, however, does not dissolve in water or gastrointestinal fluids. It remains more or less unchanged as it moves through the digestive tract and, therefore, (because it is not digested at all) it isn’t a source of calories. Both soluble and insoluble fibre are essential for gut health because they promote bowel movements, thus preventing constipation. Fibre also encourages the growth of good bacteria in the gut, and helps to reduce the risk of haemorrhoids and diverticulosis.
Gluten Free Pear and Strawberry Madeira Pots
Ingredients
- 100 g caster sugar
- 100 g butter softened, plus extra for greasing
- 100 g gluten free self raising flour sifted
- 2 eggs lightly beaten
- 1 tsp vanilla extract
- 8-10 strawberries washed, hulled and sliced
- 2 sweet pears peeled and sliced
Instructions
- Preheat oven to 180C/160C fan/gas 4.
- Grease 6 ramekins with butter.
- Prepare the fruit, then slice and layer evenly into the base of each of the ramekins. Set aside.
- Cream together the butter and sugar until light and fluffy.
- Sift in half the gluten free self raising flour and pour in half the egg. Mix.
- Add the remaining egg and flour, and the vanilla essence. Mix.
- Spoon mixture evenly on top of the fruit in the ramekins. Fill each ramekin 3/4 full.
- Place into the preheated oven and bake for 20-25 minutes, until well risen and golden brown.